F3 Knoxville

Tag: Alter Boy

Demonstration

THE SCENE:   43 and clear
F3 WELCOME & DISCLAIMER:  Administered 
WARM-O-RAMA:

Abe Vigoda IC x 8
Finkle Swings (demonstration!) OYO
Chinook (demonstration!) IC x 8
Seal squats (demonstration!) IC x 8
Pickle pounders IC x 10
E2K L&R (demonstration!) IC x 6

THA THANG:

Come!  Bring 6 CMUs and mosey to “Aww Hill”.  Q calls out “up”, “down”, or “bernie” and the PAX run up, down, and backerds…

Come!  Mosey to the “Stairway to Nowhere”.  Form two teams for a little competition.

Three at a time from each team will carry CMUs to the top of the steps and back while the rest of the team performs listed exercises in cadence (metronome set to 95 BPM).  Once runners return, start the next exercise while three new men run the steps.  Repeat until one team finishes the list.

List of exercises is;

SSH
Seal squats
Merkins
Hello Dolly
Mountain Climbers
E2K (Right)
Tempo Merkins
E2K (Left)
Iron Mike
6-inch plank
All run to the cone and back
Scorpion Dry Docks (left leg)
Monkey humpers
Scorpion Dry Docks (right leg)
Side crunch L
Side crunch R
Bobby Hurleys
Flutter kicks
Werkins
Pickle pounders
Shoulder taps
All run to the cone and back

Come!  Mosey back to the Shovel Flag

MARY:

Geronimo!

COUNT-OFF & NAME-O-RAMA

33 men counting the Rushers.  2 bugged-out before the pic.

Welcome!  FNG to-be-named (that dude CRUSHED the workout without even breaking a sweat!  I think I even saw him yawning a half-dozen times…)

Glad to have you!  2 from down-range (Chattanooga), “Blindside” and “Laces Out”

CIRCLE OF TRUST/BOM:

It’s been said that when leading his army in conquest, Julius Caesar would never tell them “go forward” – instead, he would move first and then tell the army behind him, “Come!”.  This morning, I want to talk about leading by example – and more specifically to those of you who are fathers – about leading your children by your example.

In some ways, your sons and daughters will become what you are – are you being what you want them to be?

In the mid-19th century, J.C. Ryle wrote a book, “Duties of Parents”.  Here are a few nuggets of wisdom from the book;

  • “Train them (your children) remembering continually the influence of your own example”
  • “Instruction, advice, and commands will profit little unless they are backed up by the pattern of your own life”
  • “Your children will never believe you…so long as your actions contradict your counsel”
  • “They will seldom learn habits which they see you despise or walk in paths in which you do not walk yourself”
  • “What they see has a much stronger effect on their minds than what they are told”

Your actions speak much louder than your words.  Are you demonstrating right living?

You must be demonstrating for your sons and daughters, habits which will produce healthy bodies (exercise, eating well…).  More importantly, you must demonstrate habits which promote healthy relationships (trustworthiness, self-control, kindness, vulnerability…).  Most importantly, you must be persistently demonstrating through observable action, habits which promote a healthy soul (charity, prayer, reverence for the Name of God, studying the Word of God…).

“Whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable…excellent…and praiseworthy” (Philippians 4:8).  You must fill your own mind with these things – and DEMONSTRATE them to your sons and daughters.

They are observing you, Dad!  Are your behaviors promoting the young men and women that you want them to be?

“The parent who tries to train without setting a good example is building with one hand and pulling down with the other.” – J.C. Ryle

A lot of today’s exercises we did to failure.  Do you ever fail at being the example you want your children to follow?  I wish I could say that I never have setbacks – that I can always tell my sons, “Imitate me, just as I imitate Christ” (1 Corinthians 11:1) – but that’s not the case.  I fail sometimes, and those failures are counterproductive to my hard work.  Just three days ago, at the end of what had been an incredible and memorable boys-only weekend, I lashed out at my oldest and called him a “stupid ass” (for nearly blinding his little brother by directing a leaf blower right into his face…).  For all the time and energy my wife and I spend building him up and up… with that emotional outburst, I tore some of our hard work down.

“For I do not do the good I want to do, but the evil I do not want to do—this I keep on doing” (Romans 7:18) – (Hat tip to Anchorman for his Q last week)

Inevitably, you’re going to fail as well.  What then?  Here’s what I did last weekend (after the emotion died down)…  I explained my reaction – I was volcanic at him because he could have very seriously hurt his brother.  I admitted my mistake – which was assuming that he’d done it on purpose for a laugh.  I asked his forgiveness and talked to him about how I could have reacted differently.  He sees me trying hard to be a better father.

DEMONSTRATE right living for your children, men.

 

3 CHALLENGES for today – from easiest to hardest…

#1: Commit this to memory;
Proverbs 20:7 “The righteous man walks in his integrity; His children are blessed after him.”

#2:  What is something that you want your kids to do or be that you will START DEMONSTRATING for them?
(For me, it’s reading scripture.  I often read on my phone, but for all my sons know I could be playing Candy Crush…  I need to be more deliberate about outwardly demonstrating that habit – it can be as simple as reading an actual paper Bible, or including them in discussion)

#3:  What is one unhealthy part of you that you do not want your kids to do or be – and you will STOP DEMONSTRATING for them?
(For me, it’s reacting emotionally)

MOLESKIN:

  • Prayers for Guardrail’s family in Chicago, for Gump and his wife as they have a baby today (!), praise for Mailbox’s answered prayers from Monday!
  • Here’s a link to the book I quoted above.  At only 25 pages, it’s a quick read.  Review pages 20-21.  https://chapellibrary.org:8443/pdf/books/dopa.pdf
  • The workout didn’t seem nearly hard enough today.  I’ll be scheming about how to bring more pain next time I’m on Q.
  • If you’re up for it, share in JUCO Group Me about life changes you will make to better demonstrate right living (Answer Challenge 2 and/or 3)

ANNOUNCEMENTS:

Convergence December 7th!!!!

LoveForJUCOmanjaroPart2

THE SCENE: 41F Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 mile mosey
THA-THANG:
Hill Repeats:
Start at the bottom of JUCOmanjaro and sprint up to the first turn out. Its about halfway up. It’s 0.14 miles with a little less than 100ft of elevation.
Then slow mosey back down. The time to come back down should be double the time it took to go up.
Then Rinse and Repeat, until the hill had been conquered 10 times.
Cool Down was a 1 mile mosey.
Finally we got in some stretching: Downward Dog, Upward Dog, Pigeon, etc.
MARY/BOM/COT:
Joined in with the Boot Camp guys led by KickFlip.
COUNT-OFF & NAME-O-RAMA
Erector, Frenchie, Cosmo, Downhill, Uncle Rico, Alter Boy, Hydro, QIC-Archie

Staying Warm at Juco

THE SCENE: Cold, 20 degrees with a slight wind making the wind chill somewhere in the teens.
F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

All of the exercises for the day were picking to work big muscle groups, in an effort to stay warm.  We tried a few new things, one of which was pretty challenging (Balls to the wall Indian Run means you hold plank for a really long time)!  3 rucked prior to the boot camp in an effort to be warm!  6 men did JUCO Rush.  Props to Guardrail for riding his bike every week, in the rain and in the cold!

2 laps around the small parking lot (.25 miles)
Speed Skaters (5 each Leg)
El Capitan 5 each leg (deep lunge with both hands to the ground)
20 Merkins OYO
20 BBS OYO

THA-THANG:

Mosey to loading dock near CMU’s
Count into 3 groups
3 stations
at box (for lack of a better word), do calf raises 25L, 25R, 50 together 100
at loading dock do leg lifts while holding yourself off the ground 20
at designated area, Merkins/squats 30 each
rinse and repeat x3
mosey to wall
20 squats OYO
at wall perform wall squat indian run
30 BBS OYO
15 incline Merkins feet on wall
BTW  (Balls to the wall or as close as you are comfortable) indian run back
El Capitan up hill behind wall to sophomore hill
Speed Skaters (10 each Leg) 20
Mosey down
Repeat x 3
Mosey Back to AO

MARY:
It was too cold to lay on the ground for some Mary!  We took advantage of our time elsewhere today.
COUNT-OFF & NAME-O-RAMA
13 for boot camp and 6 for Juco Rush
CIRCLE OF TRUST/BOM:
How do you know the will of God?

Ephesians 4:25-32
Paul gives some guidelines on how we should act, ie things we should or should not do.  Scripture defines how we should act so that through prayer we can be more in tune with God.  If we don’t do the simple things listed in scripture., how can we expect big things from God?
MOLESKIN:
2 prayer requests:
Pool Boy is meeting with the Attorney today, it could be to finalize the divorce.
Curve ball has a colonoscopy coming up this week, pray that the prep day is “smooth”, and the the test reveals noting of concern.
ANNOUNCEMENTS:
Convergence coming up in early December at the Truck Stop.

Calf Raises and Bear/Crab Races at JUCO

THE SCENE: 41F and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby arm circles forward (IC) 4 CT x 10

Baby arm circles backwards (IC) 4 CT x 10

Overhead clap (IC) 4 CT x 16

Side Straddle hop (IC) 4 CT x 20

Mountain Climbers (IC) 4-count x 20

Tempo squats (IC) 4 CT x 10

Squat Calf raises (IC) 4 CT x 10

THA-THANG:

2 lines Mosey to coupon pile  

Surprise stop for 5 Jumping Spiders OYO  x 2

Surprise stop for 10 Jumping Spiders OYO  x 1

Surprise stop for 10 Smurf Jacks  OYO

Grab a coupon – all in cadence single count

Overhead triceps combined w/ Calf raises x20

Hold Squat and do Curls x20 

Repeat both

Mosey with coupon to top of sophomore hill, stop halfway to do 10 Merkins OYO 1 hand on then switch to other hand and do 10 more Merkins 

Bernie to the top of sophomore hill

Grab a tall curb. 

Tricep dips  (IC) 4-count x10

Squat Calf raises (IC) 4 count with coupon held out in front

Tricep dips (IC) 4-count x10 – Optional Coupon on lap

Squat Calf raises (IC) 4 count with coupon held out in front

1 lap around the hill doing a Bernie back up to the top

Tricep dips (IC) 4-count x10 – Optional Coupon on lap

Squat Calf raises (IC) 4 count with coupon held out in front

Mosey to Coupon Pile

Hold blocks overhead and do squat calf raises x20

Return coupons 

Mosey 

Halt for 10 more Jumping Spiders OYO

Halt for Flutter Kicks (IC) 4-count x 20

Indian crab bear race from 1 line to the next approx. 20 yards  ( groups of about 5 ) 

Repeat for another race. 

Mosey 

Front Parking Lot

10 Merkins OYO then side shuffle to the end then 10 squats OYO side shuffle back

20 Mountain Climbers then side shuffle to the end then 20 squat calf raises OYO side shuffle back

MARY:
Judge Judy led us in 23 burpees as payment for our lack of food donations. Lessons were learned. Tears were shed.
COUNT-OFF & NAME-O-RAMA

29 HIMs: Weedwacker, Anchorman, Commission, Curveball, Downhill, Erector, Frenchie, Gump, Judge Judy, KickFlip, Mermaid, Nadia, Pool Boy, Sargent Slaughter, Spotter, Shingles, Guardrail, Alter Boy, Mandolin, Rosetta, Trolley, Slappy, Hydro, Kenjo, Edit, Mailbox, Butcher, La-Z-Boy

!!!Welcome FNG “Geo Crap” !!!

CIRCLE OF TRUST/BOM:

The Word:  Romans 7:18-25 – Released From the Law, Bound to Christ – Pauls submission to Christ

For I have the desire to do what is good, but I cannot carry it out. 19 For I do not do the good I want to do, but the evil I do not want to do—this I keep on doing. 20 Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it. 21 So I find this law at work: Although I want to do good, evil is right there with me. 22 For in my inner being I delight in God’s law; 23 but I see another law at work in me, waging war against the law of my mind and making me a prisoner of the law of sin at work within me. 24 What a wretched man I am! Who will rescue me from this body that is subject to death? 25 Thanks be to God, who delivers me through Jesus Christ our Lord!

The 1st time that I truly heard this passage was about 3 years ago when I was a part of a group at church called Strong Hearts.  

I’m so thankful that Paul wrote this because we have all been there. We are cruising along in our Christian lives and then we fail. Then we feel the guilt pile on us.(Verse 24) We failed our father. (Verse 25) Our saving grace. Thankful that one of the great superheroes of the Bible laid it all out and admitted his struggles for an example for us.

MOLESKIN:

Prayer requests. Praise that Sargent Slaughter’s wife is recovering. Prayer for guys at F3 with injuries. Safety for Brolympics

ANNOUNCEMENTS:
Brolympics Saturday at 6:45AM – The Asylum – Lakeshore Park

The JUCO 1500

THE SCENE: cold, dark and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 ct cherry picker, 10 ct moroccan night club, 5 burpees on your own. get your CMU and mosey to the big lot

THA-THANG:

The 1st Monthly “JUCO 1500” performed in the big parking lot, back side of campus.  each station was a parking space. The bear crawls, lunges and cmu mosey were all from line to line from one end of the lot to the other. If all 5 rds were performed the total reps would equal 1500 and the total distance would be approximately 1.5 miles. the Pax and their reported reps are listed below. Those that did not report a rep cound are listed with a 480 because I was last and I would have had 480 if I had finished my station when time was up. Therefore, I know they had at least 480. Ill be glad to update those #’s if those PAX want to report their # back to me. The JUCO 1500 will be repeated on 2019-11-18!

Station Rd 1 Rd 2 Rd 3 Rd 4 Rd 5 Total PAX 10/18/2019 11/18/2019
100 200 300 400 500 1500 Mandolin 453
Squats 10 20 30 40 50 Mermaid 500
Bear Crawl=.012 Judge Judy 600
Merkin 10 20 30 40 50 Chaco 600
Lunge Jitters 680
Big Boy Situps 10 20 30 40 50 Anchorman 568
Bear Crawl Fingerfood 550
CMU Curls 10 20 30 40 50 Nutmeg 607
CMU Mosey Spotter 570
CMU Overhead Press 10 20 30 40 50 Alterboy 570
CMU Mosey Commission 570
CMU Thrusts 10 20 30 40 50 Trolley 480
CMU Mosey Sty 510
CMU Tricep Extensions 10 20 30 40 50 Butterknife 480
Lunge Rosetta 480
Squats 10 20 30 40 50 Nadia 480
Bear Crawl Weedwacker 480
Merkin 10 20 30 40 50 Gump 540
Lunge Kick Flip 480
Big Boy Situps 10 20 30 40 50 Snaggletooth 600
Run 1 lap = 1/4 mile appx 0.25 0.25 0.25 0.25 0.25 Poolboy 390
(FNG) M.C. Hammer 480
Mailbox 480
Guardrail 480
5K 480
Cortez 480

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
26 in attendance
CIRCLE OF TRUST/BOM:
Referenced the prior message shared about Guardrails we can and should put up in our lives to keep us on the straight and narrow. my personal guard rail being financials. We put ourselves in financial situations trying to “keep up with the Jones” in the society we live in today  where we become enslaved to our debters, and our employers and so on which can in turn put us in less than desireable relationships and situations. a few scriptures that speak about debt and money. Matthew 6:24 New International Version (NIV) 24 “No one can serve two masters. Either you will hate the one and love the other, or you will be devoted to the one and despise the other. You cannot serve both God and money .Romans 13:8 New International Version (NIV)8 Let no debt remain outstanding, except the continuing debt to love one another, for whoever loves others has fulfilled the law.

Another topic thats been weighing on my mind lately is the false sense of division thats in our country, created by the media, politics and many other things that seem to divide us, all the way down to sports. However, when you get to know your neighbor, step out of your comfort zone and reach out to meet new people, especially those that may not be like you and stop listening to what “The News” or The Politicians want us to believe, we arent all that divided. . when I searched my bible app for the word Division i got about 100 different scriptures that were applicable. Romans 16:17-18 New International Version (NIV)17 I urge you, brothers and sisters, to watch out for those who cause divisions and put obstacles in your way that are contrary to the teaching you have learned. Keep away from them. 18 For such people are not serving our Lord Christ, but their own appetites. By smooth talk and flattery they deceive the minds of naive people.1 Corinthians 1:10-13 New International Version (NIV)10 I appeal to you, brothers and sisters,[a] in the name of our Lord Jesus Christ, that all of you agree with one another in what you say and that there be no divisions among you, but that you be perfectly united in mind and thought. 11 My brothers and sisters, some from Chloe’s household have informed me that there are quarrels among you. 12 What I mean is this: One of you says, “I follow Paul”; another, “I follow Apollos”; another, “I follow Cephas[b]”; still another, “I follow Christ.”13 Is Christ divided? Was Paul crucified for you? Were you baptized in the name of Paul?

And ultimately, to sum it all up.

Ecclesiastes 12:13 New International Version (NIV)

13 Now all has been heard;
    here is the conclusion of the matter:
Fear God and keep his commandments,
    for this is the duty of all mankind.

 

 

 

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
This same workout will be repeated on Monday November 18th for anyone that wants to get in on the next one. for those there today, be sure to send me your accumulated reps if you want it logged. Brolympics coming up November 9th.